While popular fitness blogs are packed with articles on muscle building and burning fat, the importance of prostate health is rarely a front-page topic. It’s not the most glamorous health topic but it’s certainly a necessary thing to begin considering.
While prostate issues are rare in men under 50, it’s never too early to start caring for your prostate health. Aside from a healthy diet and exercise program, one of the best ways to protect your prostate is with natural supplements. Let’s review the top 3 supplements for prostate health.
Benefits of Flaxseed
Flaxseed has been a popular super food for the last decade due to its proven benefits of supporting healthy cholesterol levels and weight management. Packed with soluble and insoluble fibre, healthy fatty acids, and key micronutrients, this tiny seed may be able to help support prostate health.
A study published in Cancer Epidemiology, Biomarkers & Prevention suggests that flaxseed may help protect men from prostate cancer while improving the condition of men who already have the cancer. This may be due to the phytoestrogen content within the seeds but researchers are still looking to find the link between flaxseed and a lower risk of prostate cancer. (1-3)
We recommend supplementing with 10 grams of flaxseed powder per day as this seems to be the ideal serving for most people, regardless of current goals and bodyweight.
Benefits of Maca
Maca, a famous Peruvian super food, has been used for thousands of years as a libido booster and overall health aid. Recent studies have shed light on the mechanisms behind maca and the true benefits they provide.
Aside from increasing libido, maca may also play a helpful role in protecting the prostate. Maca and red maca in particular, was shown to have a positive effect on prostate health. In an animal study with rats, those who were given maca saw alleviated symptoms from an enlarged prostate. (4)
The ideal serving size for maca is 3 grams (3,000 mg) per day and it should be taken consistently to see the greatest benefits.
Benefits of Pumpkin Seed Powder
Pumpkin seed is a delicious and nutritious addition to any diet that is packed with protein, healthy fats, and zinc. For men, pumpkin seeds play a very important role in supporting natural testosterone levels and protecting the prostate.
In a recent study published in Urologia Internationalis, men who had an enlarged prostate were given pumpkin seeds or a placebo over a 12-month period. At the conclusion of the study, the men who had been given pumpkin seeds just dramatic improvements in their condition and prostate health. One of the easiest ways to consume this incredible food is with pumpkin seed powder. (5)
Make Your Own Prostate Protection Supplement
Ready to protect your prostate? If you’re already eating a great diet and engaging in a proper fitness program, all you need is a high-quality prostate supplement. Why chance using a low grade and useless supplement when you can create your own? With the Amino Z Supplement Builder, you can make your own supplement using the suggested ingredients and dosages above.
- Hongyu Wu, An Pan, Zhijie Yu, et al. Lifestyle Counseling and Supplementation with Flaxseed or Walnuts Influence the Management of Metabolic Syndrome. J. Nutr. November 1, 2010 vol. 140 no. 11 1937-1942.
- Salas-Salvado J, Fernandez-Ballart J, Ros E, Martinez-Gonzalez M-A, Fito M, Estruch R, Corella D, Fiol M, Gomez-Gracia E, et al. Effect of a Mediterranean diet supplemented with nuts on metabolic syndrome status: one-year results of the PREDIMED randomized trial. Arch Intern Med. 2008;168:2449–58.
- Demark-Wahnefried W, Polascik TJ, George SL, et al. Flaxseed Supplementation (not Dietary Fat Restriction) Reduces Prostate Cancer Proliferation Rates in Men Presurgery. Cancer epidemiology, biomarkers & prevention?: a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology. 2008;17(12):3577-3587. doi:10.1158/1055-9965.EPI-08-0008.
- Gonzales GF. Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands. Evidence-based Complementary and Alternative Medicine: eCAM. 2012;2012:193496. doi:10.1155/2012/193496.
- Vahlensieck W, Theurer C, Pfitzer E, Patz B, Banik N, Engelmann U. Effects of pumpkin seed in men with lower urinary tract symptoms due to benign prostatic hyperplasia in the one-year, randomized, placebo-controlled GRANU study. Urol Int. 2015;94(3):286-95. doi: 10.1159/000362903. Epub 2014 Sep 5.